WHY PROBIOTICS COULD HELP YOU

Too often antibiotics are prescribed for a cold or in a “just in case you may have an infection” scenario. When we take antibiotics, which is especially common during the winter months, we are killing the bad bacteria causing the infection but, consequently, also all of our good bacteria that supports our immune system. This makes replenishing with probiotics essential for vitality!

I’m sure most of you have heard of probiotics, but what exactly are they? Probiotics are sources of live, naturally occurring bacteria that are used to improve and restore (bring back to balance) the gut micro biome. In simple terms, they are good bacteria that help to crowd out or fight off bad bacteria, keeping our immune system strong. This is especially important right now during this pandemic.

The best way to replenish our good bacteria is by incorporating probiotic foods into our diet. These include:

• Kefir (coconut or dairy if tolerated)

• Kimchi

• Sauerkraut

• Natto

• Tempeh

• Pickled veggies

• Miso

• Coconut yogurt 

If you are a picky eater and can’t incorporate these into your daily diet, it is best to supplement with 1 capsule daily.

When considering which supplement to buy, here are some points to consider:

• Start low and slow. Begin with 5 or 10 billion CFU (colony forming unit) and work your way up. The higher the CFU the better. This means there are higher levels of live bacteria at the time of ingestion.

• Choose a broad spectrum probiotic with multiple species and strains.

• Best quality probiotics are kept refrigerated.

• Recommended brands: Genestra, Genuine Health, New Chapter

What are PSYCHOBIOTICS?

Most people have heard of healthy probiotics, but what exactly are psychobiotics? This group of probiotics are those that affect the central nervous system (CNS), related functions and behaviours mediated by the gut-brain-axis - in other words, your gut health.

In the past five years, some psychobiotic strains were reported to inhibit inflammation and decrease cortisol levels, resulting in an amelioration of anxiety and depression symptoms.

In Figure below, you can view what's called a psychobiotic pyramid, which conveys how to get the proper proportions of good mood food, including probiotics. The main message of this graphic is that by far the biggest psychobiotic contributor to your diet should be leafy greens and vegetables. Fruits, nuts and berries are important, as are fish and fermented foods. But also consider probiotic supplements an important, but a relatively small player in the mix of what you eat for gut health and good mood. So much to talk about when it comes to microbiome, gut-brain health and performance - Probiotics are actually seen as a performance enhancement because if stimulates immune function, etc.

Adjusting your menu to include psychobiotic options in your daily routine is an step toward gut health and, with it, a better mood.  Though, nothing is an instant fix. Your microbiota changes constantly, and the mood changes that can come with them, take time. A lot of variables are involved with psychobiotic balance, including diet, exercise, genetics, immunity and hormones. It's an exquisitely complex system, and your success will depend on keeping all of these factors in top shape.  The odds are good that you will start to feel better after just two weeks of this healthy, anti-inflammatory diet. For good measure, you may even lower your blood pressure and lose weight. Reshape your habits in these directions, and you will be doing yourself—and the microbes inside you—a service. Is there a direct correlation on psychobiotic consumption and performance living (athletic, mood, etc.)?

A healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs and quality vegetable oil. Want to learn more? You can read “The Psychobiotic Revolution” by Scott C. Anderson. - https://www.amazon.ca/Psychobiotic-Revolution-Science-Gut-Brain-Connection/dp/142621846X/